2.4 Crusader

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

500m Row, 21-15-9: Russian KB Swing, Light Wall Ball, Hip Bridge.

Strength

Sumo Deadlift (5-5-5-5-3: Each Set AHAP)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

10x Snatch Pull (AHAP- Unbroken),

20x Alternating foot Toe to bar,

10x Sandbag Get up.

Metcon

Metcon (AMRAP – Rounds)

4 Sets:

In 3:00 Complete:

10x Hang Power Clean and Jerk (135/95)

8x Burpee Box Jump

Max Cal Assault Bike in remaining time

*3:00 Rest between sets.

Durability

Metcon (No Measure)

2 mile weight vest run.

Hydrate and fuel within 30 minutes.